Quick Weight Loss Diet Is Short-Term Fix

Quick weight loss diets will never work for you long-term, unless you count "going in circles" as progress.

Quick weight loss diets will place you further away from your weight loss goals as you yo-yo back and forth with weight loss and more weight gain (and worsened health).

A "quick weight loss only goal" is a short-term fix for your weight problem and will not ultimately help you attain your goals. Establish eating and exercise habits that will help you burn fat and lose weight throughout your life.

The type of food you eat and timing of what you eat is very important for your metabolism to work properly.

Your body needs adequate amounts of the macronutrients (carbohydrates, proteins, fats) to function properly. Establish your foundational eating before trying other techniques like carb-cycling.

Eat These 3 Foods to Burn More Belly Fat

Increasing muscle mass is critical to permanently speed up your metabolism. Your body has to work harder to maintain muscle mass. And, increasing muscle mass will burn the fat off of your body. So, start doing your regular weight training workouts 2-3 days a week.

Protein's main role in your body is to repair and rebuild body tissues (especially so after an intense weight training workout). When your body doesn't get enough protein, it will take protein from other sources--mainly your muscles!

Obviously, you don't want that to happen. Including foods with protein in every meal will help you eat less during the day. This happens because it takes your body longer to digest protein.

Eat for health, fat loss and weight loss. You should not ever try a quick weight loss diet program to reach your long-term goals.

The Fat-Burning Kitchen, will show you how to totally makeover your kitchen pantry to make your body a fat-burning machine!

Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs

Top 3 Total Body Toning Tips

Total body toning is the key to burning more fat and transforming your body. You must make a major commitment to strength training.....In other words, "muscle up" (not bulk up) and the fat will melt away! Not only will your body's composition improve (less fat, more muscle), it will improve your overall health (including bone density).

Ready to go to work?

Here are my Top 3 Total Body Toning Tips:

1. Strength training should be tailored to your body type. We all have a body type due to heredity and lifestyle choices. A fitness assessment is important because a personal trainer identifies postural weaknesses and muscle imbalances. The fitness program is then tailored to fit your needs. Without this assessment, you are "shooting in the dark."

Achieving optimal muscular fitness requires flexibility, strength, endurance, power, and speed. These components should be included in an integrated training program.

Because of lifestyle habits, the dominant side of the body develops more than the non-dominant side. And, if certain patterns or muscular actions are performed repeatedly, muscles develop more in either the front of the body or the back of the body. As a result, some muscles become tight, lengthened or weak.

An integrated training program focuses on 3-dimensional muscular balance. This is done by training in all 3 planes of motion. This will help overall strength, burn more fat, prevent injuries and enhance everyday living.

Opposing muscle groups should be in balance. Focusing more on exercises like squats, deadlifts, rows, shoulder presses and bench presses will help you do this. Using more unilateral (one-leg, one-arm) exercises also improve muscular balance. Lunges, step ups and dumbbell exercises fit this category.

So, muscle-building is a never ending process. It is much more than haphazard weight training programs with no design. You need at least 3 weight training workouts per week, 20-50 minutes per session (depending on your training maturity and goals).

2. Your cardio exercise should aid in your fat loss and not waste away your precious muscle mass. Your cardio exercise should:

--Improve heart health
--Burn calories (during and after your workout)
--Burn fat
--Spare muscle mass

Keep your cardio workouts at about 20 minutes. That's all it takes to help you reach your goals. And, it will keep you from the boredom and muscle-wasting that's built into long cardio sessions.

Intense interval cardio workouts will increase your body's growth hormone. Research has also proven that the benefits of anaerobic exercise (like sprint interval cardio) is superior to aerobic exercise for fitness and heart health.

3. Eat for fat loss. You must eat enough to build muscle and burn fat. A balanced diet which contains the macronutrients (carbs, protein, fats) is best. You should calculate your calorie needs for reaching your goals. Starvation diets will not work. Nutritious calories are critical to build muscle.

For instance, you should eat protein with every meal. Protein is critical for rebuilding muscle tissues after workouts. Protein also helps you control calorie intake because you stay fuller for longer.

It is also a good muscle building tactic to eat protein before and after strength workouts. Protein drinks (particularly whey) work well for this purpose.

Work hard to build the body you want and need!

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4-Minute Fat-Burning, Body-Changing Workouts

A 4-minute bodyweight workout is a good way to burn more fat and get the body-changing results you want.

If you're looking for a way to break out of your fat loss plateau, try a 4-minute bodyweight workout.

Burn fat with shorter, more intense workouts in as little as 4 minutes. Long, boring workouts are a thing of the past. The research and my experience with clients proves that short bursts of exercise, such as circuit weight training and interval cardio, will sculpt your body better and faster.

This is a very intense interval training technique. It is a great way to burn more calories and fat during and after your workout. You will need one bodyweight exercise (like squat jumps or mountain climbers) and 4 minutes.

It works this way:

1. After a 5 minute warmup, choose a bodyweight exercise.

2. Do as many repetitions as you can for 20 seconds.

3. Rest for 10 seconds.

4. Repeat this cycle for 4 minutes. Make sure to maintain correct form as you get fatigued. You will be exhausted at the end.

As you progress, you can add more time but keep the 2-to-1 work to rest ratio. For instance, you could do a 30 sec./15 sec. work to rest ratio. Speeding up your repetitions will make this training even more intense!

Be sure and download your FREE 14-Day Accelerated Fat Loss Program from My Fitness Hut and start burning fat and building muscle mass.

Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs

8 Take Action Fat Loss Tips

You need to take action now to burn fat and lose weight! The toughest thing to do to get started transforming your body is to GET STARTED ALREADY!

Unless you have a medical or physical limitation, you have NO EXCUSES for putting off exercise and eating better. So, take action and take charge of your health and fitness. No one can do this for you.

Note: You may need to get medical clearance before starting an exercise program, especially if you have been inactive.

Here are 8 Take Action Fat Loss Tips for you:

1. Do something you love. What physical activity do you love? Are you in an "exercise rut?" Forget all the exercise theories and articles! Just get started with an exercise activity you love and do this activity for at least 30 minutes on most days. Before you know it, you will have started exercising regularly again.

2. You don't have a meal plan yet? Here are some things you can start doing today to improve your eating habits:

--Drink only water or unsweetened drinks for beverages
--Severely limit candy, cookies, pastries, junk food and processed foods
--Eat at least one fruit or vegetable with every meal
--Eat protein with every meal, such as eggs, fish, nuts or lean chicken/beef/turkey
--Eat small meals, every 3-4 hours
--Start writing down what and why you eat to hold yourself accountable

3. Tell a friend about your immediate plan to start getting fit. It helps to have someone hold you accountable and its even better if that person will join you. You need help to accomplish your fat loss and weight loss goals. That could be a trainer, a friend, a spouse or other family member. Research proves that those who have weight loss buddies are more likely to succeed.

4. So, you're too busy to exercise? Not! Many days, I fit in 15-20 minutes of exercise while waiting for a client training session. Take advantage of "DEAD TIME" during your day and exercise. Twenty minutes of exercise here and 20 minutes of exercise there works just fine.

5. Are you afraid to set goals for fear of not reaching those goals? Since you need to take action, set a temporary goal of "just getting started exercising." You can set an appointment with a trainer to help figure out the rest.

6. You don't have any equipment or a gym membership? No problem. You don't need either one to get started. All you need is your body and a little time.

7. Once you have been active for a week, start working in 20-minute cardio sessions 2-3 days a week. Also, begin doing strength workouts 3 days a week. Use the free workouts you downloaded in item #6. You have to build muscle mass to transform your body to lean and toned.

8. Walk at least 30 minutes on your days off from exercise. This will help keep your fat burning enzymes active. As a general rule, walk every where you can instead of riding. All movement burns calories.

How will you start exercising and eating better today?

Get FREE Training and Nutrition Insider Secrets for a Lean-Body with Six Pack Abs! This ebook, created by Certified Nutrition Specialist & Certified Personal Trainer, Mike Geary, details over 27 specific metabolism-boosting secrets that you can use to strip off your stubborn body fat faster and easier and get your six-pack abs! Contains unique workout methods and nutritional strategies to slash body fat and take your body to a whole new level of leanness. Get Your FREE Book Now!

Mesothelioma Cancer Alliance is a Great Resource

Mesothelioma is an aggressive cancer affecting the membrane lining of the lungs and abdomen.

Malignant mesothelioma is the most serious of all asbestos-related diseases. Although uncommon, mesothelioma cancer is no longer considered rare. The primary cause and risk factor for mesothelioma is exposure to asbestos.

Making a correct mesothelioma diagnosis is particularly difficult for doctors because the disease often presents with symptoms that mimic other common ailments. There is no known cure for mesothelioma, but treatments such as surgery and chemotherapy have helped to improve the typical mesothelioma prognosis.

Visit Mesothelioma.com

Pleural mesothelioma (affecting the lung’s protective lining in the chest cavity) represents about three quarters of all mesothelioma incidence. Peritoneal mesothelioma which affects the abdominal cavity and pericardial mesothelioma, which affects the cardiac cavity comprise the remainder.

Testicular mesothelioma is extremely rare and is typically present with metastases of the peritoneal variety. There are three recognized mesothelioma cell-types. Between 50 and 70% of all mesotheliomas are of the epithelial variety.

While prognosis is generally poor, these are considered less aggressive than sarcomatoid mesothelioma and biphasic mesothelioma, which comprise the remainder of diagnoses.

The cavities within the body encompassing the chest, abdomen, and heart are surround by a membrane of cells known as the mesothelium. Mesothelial cells assist in general organ functions.

The mesothelium is particularly important to organs which are commonly in motion, such as expansion or contraction of the lungs, stomach, or heart. Lubrication from the mesothelial cells allows free range of motion within the body.

Visit Mesothelioma.com

The mesothelium of the chest, abdomen, and cardiac cavity are called the pleura, the peritoneum, and the pericardium, respectively. Each of these groupings of mesothelial cells are extremely critical to the functions of the body structures which they encompass.

Malignancies (cancerous tumors) occurring within the mesothelial membranes are known as malignant mesothelioma, or simply mesothelioma. Benign tumors of the mesothelium are known to occur, but are much rarer than the more common mesothelioma cancer.

While tumors of the mesothelium were first recognized in the late 18th century, it was not until the middle of the 20th century that this particular cancer was studied and examined with more detail.

It was at this time where suspicions of the cancer’s causal relationship with asbestos exposure became more substantiated. A joint study through the Department of Thoracic Surgery at the University of the Witswaterand/Johannesburg General Hospital in South Africa provided the most compelling evidence of the nexus between asbestos exposure and the development of pleural mesothelioma.

Visit Mesothelioma.com

Incidence of mesothelioma is still quite rare, with only 2,500-3000 diagnoses in the United States each year. There was a spike in reported diagnoses between 1970 and 1984, which has been attributed to the latency period between diagnosis and the height of industrial exposures- which occurred roughly 40-60 years prior to this time.

Exposure was common in nearly all industries but was particularly common in the WWII-era military industrial cycle, including Navy Shipyards.

Although this cancer is much more common in men over the age of 60 (largely attributed to the industrial exposures within male-dominated industries), mesothelioma in women and children has been described as well.

Mesothelioma causes for diagnosis in women and children are mainly attributed to secondary exposure to asbestos, as it was not uncommon for men to bring asbestos back into the home on their body or clothing if proper cleaning facilities were not available on site.

Mesothelioma is diagnosed through a comprehensive combination of biopsy and imaging scans.

So, can exercise help those afflicted with mesothelioma? Yes, if the person's body and lungs can handle the stress of exercise. Being active can decrease joint stiffness, keep blood circulating better and keep muscles stronger.

There are also emotional benefits that come with regular exercise. And, the increased energy might help the person endure medical treatments better. The patient's age would impact the amount of exercise he or she could do on a regular basis.

Visit Mesothelioma.com

Mark Dilworth at My Fitness Hut

1 Strength Training Tip to Burn More Fat

Its no secret you have to change up your strength training routine to continue to burn fat. How do you do that? Cut out a workout in a magazine? Make it up on the fly? Keep doing your same workout?

Don't despair! If you need a tip to kick your fat burning into higher gear, try complex strength training. This method burns fat better than traditional strength training. Complex strength training should not be tried by beginners or those with inadequate body strength. It is a high-risk, high-reward type of superset strength training.

If you want to burn more fat, add higher intensity to your workouts! Complex strength training will force your neuromuscular system to adapt to new training stimuli. This will help improve your fat loss and weight loss results.

Power, or speed strength (how fast your muscles can produce force) is one of the best ways to improve your workout efficiency. Plyometric exercises help you to increase power. When plyometric exercises are paired with a similar strength exercise, your strength and body shape will improve faster.

Complex training to improve strength supersets a power exercise with a biomechanically similar strength exercise. An example would be pairing repeating full-speed squat jumps with barbell squats. The barbell squats would be performed 1-2 minutes after the squat jumps to get maximum neuromuscular adaptations.

You would do a set of full-speed repeating squat jumps (8-10 reps). Rest 1-2 minutes and then do 3-5 barbell squats at 85%-90% of 1RM. This is an advanced training method and should not be performed by those who do not have adequate stabilization strength and muscular strength.

Exercises like the squat works the major muscle groups. To recruit more muscle fibers during workouts and improve your fat loss success, focus more on multi-joint or compound exercises like the squat.

Compound exercises will help you burn more fat because of the intensity of working large muscle groups in your body. You will also burn more calories after your workout.

Other strength and plyometric exercises can also be superset this way (such as shoulder press/explosive medicine ball 2-handed upward throw).

Complex training to improve strength is designed to increase strength throughout the full range of motion.

Get FREE Training and Nutrition Insider Secrets for a Lean-Body with Six Pack Abs! This ebook, created by Certified Nutrition Specialist & Certified Personal Trainer, Mike Geary, details over 27 specific metabolism-boosting secrets that you can use to strip off your stubborn body fat faster and easier and get your six-pack abs! Contains unique workout methods and nutritional strategies to slash body fat and take your body to a whole new level of leanness. Get Your FREE Book Now!

Top 10 iPhone Weight Loss Text Message Motivators

If you're a big texter, use it to help you lose weight and burn fat.

So, texting nation out there: R U Xercising 2Day? R U Xercising 2Morrow 2? And so on.....U gt d idea (You get the idea). Use your TXT MSGs to help U n UR buddies Burn F@ (BURN FAT) n LUZ WGT (LOSE WEIGHT).

Why do people text so much? IDK (I don't know)! It seems easier sometimes just to talk to the person. I'm not a big texter on my cell phone but many of my clients and friends are so I'm GWTP (getting with the program).

So, hre R sum QIK WGT loss TXT MSGs 4 U 2 snd:

1. d/l My Fitness Hut WGT loss eB%K (Download FREE 10-Minute Fat Loss Workout)

2. do BOD WGT XRcZs 4 Cardio (Do Bodyweight Exercises for Cardio). Download FREE Bodyweight Metabolic Fat Burner Workouts

3. e@ ryt 2Day n Evryday (Eat Right Today and Everyday)

4. gt XRcZ pRtnR (Get an Exercise Partner)

5. wlk 30 mins evryday (Walk 30 minutes everyday)

6. TXT pRsNL trainer a Q (Text personal trainer a question)

7. LUZ WGT n BURN F@ W intNse XRcZ of 20 min (Lose Weight and Burn Fat with Intense Exercise of 20 minutes)

8. do fun XRcZ lk danciN (Do Fun Exercise like Dancing)

9. wrt dwn wotU e@ (Write Down What You Eat)

10. *t xercising alrdy! (Start Exercising Already!)

Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs